“Our bodies operate well under structure, and we each have unique sleep and wake cycles that our bodies have adapted to. If on some days we wake at 6 a.m. and other days we wake at 10 a.m., it can confuse the body and affect energy levels,” Tong explained.

Don’t drink the night before

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If you’re having trouble staying energized during the day, avoid drinking alcohol the night before.

“Alcohol is a sedative, but the sedative effect is short-lived. After the alcohol is metabolized (usually around 3 a.m.), people experience the rebound wakefulness where we come out of deep sleep,” Tong said.

“Even if you’re lying in bed and thinking you’re getting rest, you’re not getting restful sleep, and this will impact your energy levels the day after.”

Don’t be distracted before bed

Our minds are racing most of the day. Before you sleep, you should really try to clear your mind. Tong said meditation can be helpful.

“Meditation helps you detach yourself from the distractions, the tempting influx of information available online and the bright lights. Just a few minutes before bed can help to prepare your mind and your body for a state of relaxation and, subsequently, more restful sleep.”

Eat more bananas

Certain foods can give you a natural boost, said Hopper. He recommends eating more bananas.

“Bananas have natural sugars (complex carbohydrates), amino acids and vitamins that help boost your energy quickly,” he explained. “Your body absorbs it into the bloodstream fast.”

Load up on vitamin D

“Our bodies synthesize vitamin D after sun exposure, but in the wintertime, vitamin D production is lacking,” she said. “It is difficult to get adequate vitamin D from the diet unless you are consuming milk, egg yolks and oily fish every day.”

“Meaning you feel more tired the next morning,” she continued. “In addition, caffeine withdrawal can cause drowsiness. In fact, when you think you are so tired that you need coffee, what you really might be experiencing is the effects of past coffee consumption.”